Lying Single Straight Leg Hip Extension
Lying Single Straight Leg Hip Extension Exercise Description
The Lying Single Straight-Leg Hip Extension (a single‑leg glute bridge with the free leg straight) trains unilateral hip extension and lumbopelvic control. The gluteus maximus is the primary mover, with the hamstrings assisting; the deep core and lateral hip musculature (gluteus medius/minimus) work to keep the pelvis level and resist rotation. Performing the movement in supine minimizes spinal loading while challenging the posterior chain through a large, controlled range of motion. Because it’s unilateral, it can highlight side‑to‑side differences in hip drive and pelvic stability. Aim to create a straight line from the working-side shoulder to hip to knee at the top, maintaining a neutral spine without arching the lower back. Keep the free leg straight to discourage momentum and to emphasize pure hip extension from the planted side.
- Muscle Groups: Glutes, Hips
- Target Muscles: Gluteus Maximus
- Assisting Muscles: Biceps Femoris - Long Head, Semimembranosus, Semitendinosus
- Stabilizing Muscles: Gluteus Medius, Gluteus Minimus, Internal Obliques, Multifidus, Transversus Abdominis
- Body Area: Lower Body
- Body Parts: Hips, Legs, Upper Legs
- Body Surface: Back
- Body Symmetry: Unilateral
- Equipment: Bodyweight
- Exercise Patterns: Other
- Exercise Type: Strength
- Functional Grouping: Hip Extensors
- Joint Involvement: Single-joint
- Muscle Location: Glutes
- Movement Direction: Vertical
- Muscle Position: Posterior
- Gender: Female
How To Do The Lying Single Straight Leg Hip Extension Exercise
‘- Lie on your back with arms at about 45° to your torso, palms down, head and neck neutral.
– Bend both knees and plant feet hip‑width apart, heels under or slightly forward of the knees.
– Extend one leg straight so both thighs stay parallel; keep the toes relaxed and the leg steady.
– Lightly brace your abdominals (“ribs down”) and set a neutral pelvis; avoid anterior pelvic tilt.
– Drive through the planted heel and midfoot to lift your hips, squeezing the working‑side glute.
– Stop when the working-side shoulder, hip, and knee form a straight line; shin roughly vertical.
– Keep the pelvis square and level—do not let the lifted-leg side drop or rotate.
– Maintain a neutral spine; avoid flaring the ribs or arching through the lower back.
– Pause briefly at the top with steady breathing; the straight leg remains fixed and aligned.
– Lower the hips under control until the sacrum lightly touches down without collapsing, then repeat on the other side as needed.
Lying Single Straight Leg Hip Extension Tips
‘- Position your arms about 45° from your torso with palms down, keeping your head and neck neutral.
– Plant your feet hip‑width apart with heels under or slightly forward of your knees.
– Extend the free leg straight so the thighs stay parallel, keeping the toes relaxed and the leg steady.
– Lightly brace your abdominals with “ribs down” and set a neutral pelvis, avoiding anterior pelvic tilt.
– Drive through the planted heel and midfoot to lift your hips, actively squeezing the working‑side glute.
– At the top, stop when the working‑side shoulder, hip, and knee form a straight line with the shin roughly vertical.
– Keep the pelvis square and level so the lifted‑leg side does not drop or rotate.
– Maintain a neutral spine throughout, avoiding flared ribs or arching in the lower back.
– Pause briefly at the top with steady breathing while the straight leg remains fixed and aligned.
– Lower your hips under control until the sacrum lightly touches down without collapsing, then repeat on the other side.
Lying Single Straight Leg Hip Extension Beginner Introduction
The Lying Single Straight-Leg Hip Extension is a floor-based, one-sided bridge variation that targets the back of the hips while the person lies face up. One leg presses into the ground while the other stays long, so the working side has to lift the hips and hold the body in a strong, supported line. The main effort comes from the glutes, with help from the hamstrings, while the core and outer hips contribute to keeping the pelvis steady.
Because only one leg drives the motion, each side of the body works independently, which can reveal differences in hip strength and control from left to right. The movement emphasizes smooth, deliberate lifting and lowering rather than speed or momentum, with attention on keeping the trunk relaxed and the lower back in a natural curve. Performed this way, it challenges the back side of the body through a broad, controlled arc while the hips resist tipping or twisting as the leg stays extended.